12/6/2012

Mobility WOD-Thrusters&Pullups(If your in early)

(A) 15min to Find 1RM Squat Clean Thruster
(Feet can't move until Full lockout)

5min Transition

(B) With a Continuous Clock
8min AMRAP
7 Squat Cleans 135/95
7 Chest Slapping Pushups

2min AMRAP
Pullups

2min AMRAP
Double Unders

1min AMRAP
Burpees

Queens Birthday Session Times

This coming Monday there will only be one session at 9:30am. It will be facilitated the same as a Saturday. There will be a basic WOD programmed geared toward beginners, however if you have something you want to work on or a WOD you have been eying off, then this is the perfect session to do it.
See you all Monday

How many people can you name?

(A-30min) Snatch Balance 2-2-2 Med Load.
Then prep for (B)

THEN WITH A RUNNING CLOCK

(B) EMOTM for 6min (0-6)
3x Thrusters 50/35

THEN STRAIGHT INTO

EMOTM for 6min (6-12)
3x Full Snatch 50/35

THEN AT THE 12min MARK, START

10 x OHS - 50/35
1/2 Gasser
8 x OHS
1/2 Gasser
6 x OHS
1/2 Gasser
4 x OHS
1/2 Gasser
2 x OHS

**Advanced athletes can go heavier on thrusters. But no missed & be ready with the change of weight between minutes.

7/6/2012

WOD

20 Deadlifts 135/95
30 Box Jumps 24/20
20 Hang Squat Cleans 135/95
30 KB Swings 32/24
20 Push Jerks 135/95
30 Pullups

Odds n Evens

(A) SKILLS
Snatch/Gymnastic
Eg; Light Snatch Complex with Handstand practice between sets.

(B) OTM for 20min
Odds = 4 x Hang Power Snatch 135/95
Evens = 6 x Dips